Healthy Cooking Series Mediterranean Cuisine. Created for those who want their food choices to...

Healthy Cooking SeriesHealthy Cooking SeriesMediterranean Cuisine

Mediterranean CuisineMediterranean Cuisine

Created for those who want their food choices to better align with their wellness goals


Today’s agenda:Eat! Learn about the health benefits of

what you are eatingFind out the history of the foodTake away a comparison to similar

grocery options


Common traits: 9 daily servings of fruits and

vegetables Meat consumed rarely Seafood and fish consumed weekly Whole grains Unsaturated fats (olive, sesame) Alcohol in moderation Exercise daily Relaxed meals


Today’s Menu:Tzatziki Dip with Whole

Wheat Pita Chips

Chickpea & Rice Stew

Sesame-Almond Cookies


TzatzikiA combination of yogurt and

cucumber

Can be a dip, soup or salad

Related to Indian raita & Turkish cacik

Common from the Mediterranean through the Middle East all the way to India


Cucumbers – part of the squash family (curcurbitaceae)High in vitamin C, caffeic acid, fiber,

silica, potassium & magnesiumContain the phytochemical caffeic acid

A strong antioxidant that shows anti-inflammatory effects and may protect cells from UV damage

Studies suggest:Help maintain healthy blood pressureGood source of antioxidants


YogurtHigh in probiotics, B6, B12, riboflavin,

calcium and proteinStudies suggest:

Consuming 100g (~1/4 cup) of yogurt containing 1,000,000 live cultures twice weekly will help you maintain a healthy gut and boost your immune system


Tzatziki DipTime Savers:

Greek yogurtPre-minced garlic

Healthy Substitutions:Low-fat yogurtWhole wheat pita

Our recipe brings the fat down to 1g per serving as compared to Trader Joe’s dip which has 13g per serving


Chickpea & Rice Stew – an adaptation of a North African stewFrom Morocco to Syria

there are versionsCan be vegetarian / vegan Others include lamb, beef or goat

Our recipe is completely vegetarian/vegan


Chickpeas – aka Garbanzo BeansLegumes that originated between

Turkey & India around 8700BCExist in wild and domesticated

formsDomesticated contain 2X the

tryptophanEconomical and easy to find at

storeDried or canned


Chickpeas – 2 cups provide 100% DV for fiber70% fiber is insoluble – colon scrubber30% fiber is soluble – lowers

cholesterol and tryglyceride levelsFat that is present is polyunsaturated

alpha-linolenic acid (ALA) an essential omega-3 fatty acid


Brown Rice Rice that still has its

bran, germ, and aleurone layers present

These layers contain the vitamins, minerals, essential fats and other nutrients

High in the minerals manganese and selenium


Sweet potatoesHigh in beta carotene – a precursor to

vitamin AHigh fiber content helps to lower insulin

resistance


Chickpea & Rice Stew Time Savers:

Canned chickpeas Low sodium vegetable stock

Healthy Substitutions: Brown rice Sweet potatoes

Our recipe as compared to Stouffer’s Beef Stew has 80 more calories but brings fat down to 5g from 14g per serving and fiber up from 2g to 11g


Sesame-Almond Cookies

Meringue based (egg white)Gluten freeHigh protein


AlmondsContain healthy fats and

proteinHigh in vitamin E, calcium,

magnesium, potassium, niacin, riboflavin, and fiber

Studies show:Help reduce the risk of heart

diseaseReduce cholesterol levels


Sesame SeedsHigh in manganese, copper and

zincContain the phytochemicals

SesaminSesamolinPhytosterols


Sesame-Almond CookiesCompared to Frieda’s Almond

Cookies Calories 100 vs 170Fat 6g vs 10g

Sat fat 1g vs 3gHigher sugar 10g vs 6g


SummaryThe entire meal was 662 calories per

serving vs Grocery store comparables of 728

Fiber content increased from 2.5g (10% DV) to 15g (60% DV)

Fat reduced from 36g (55% DV) to 12g (18% DV)

Sodium reduced from 2376mg (99% DV) to 798 (32% DV)


“Vegetarian: A person who eats only side dishes”.

- Gerald Lieberman

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